For TimeMetconWeightliftingBenchmark
Chattanooga 5
Monostructural
Weightlifting
Partner
Target Effort:
RPE 8/10
Workout Details
For Time
30:00
5 rounds
- 1Rope Climb7 reps
- 2Barbell Complex16 reps
135/95 lbs (61/43 kg)
1 Deadlift, 1 Hang Power Clean, 1 Jerk, 1 Back Squat
Cash Out
- 1Row2.0 km1.3 miles
Note: Partner workout: complete work together.
Coaching Tips
Strategy
- 1Maintain a steady pace on the rope climbs to avoid fatigue.
- 2Communicate effectively with your partner for efficient transitions.
- 3 Break the barbell complex into manageable sets if needed.
Safety Considerations
Technical Focus
Monitor rope climbing technique to prevent injury.
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduce weight on barbell complex to 95/65 lbs
- 1
barbell complex
Barbell complex weight reduced.
Weight: 95/65 lbs (43/29 kg)
Scaled
Use lighter weights or empty barbell for the complex
- 1
barbell complex
Use empty barbell or light weights for complex.
Weight: 45/35 lbs (20/16 kg)